There are two things I love in this world on complete opposite ends of the ‘Alpha-Bro’ spectrum: Star Wars and gym workouts. Holy yin-yang situation Batman.
“Now Vic, you can’t possibly combine the two and still give off ‘dem cool kid vibes.” – The neighsayers. I find your lack of faith disturbing. Granted working out in complete Stormtrooper or Princess Leia regalia would definitely draw some unwanted attention… but what if no one knew you were working out with Star Wars on the brain?!? Fear not fellow hybrid athletic nerds, here are some Star Wars inspired workouts you can perform safely from the comfort of your gym shorts.
“Darth Maul’s Lightsaber”
I’ll never forget the first time I saw Maul’s double bladed lightsaber. Flash back to 1999. “Hmm that handle is a little long for a lightsaber... Well yeah its red no surprise there. Why is he holding it sideways like a gangster Sith? Oh. OHHHHHHHHHHHHHHHHHHHHHHHH!!!” Something like that. This is an arm workout all about supersets. You know, like two for one! Double trouble! Twice the pain, twice the gains! Remember kids, superset means you complete each exercise back to back with no rest in between. And as a general rule of thumb: pick weights that fit the rep ranges, the last 1-2 reps should be a bit of a struggle. Push it... push it real good. 4 Rounds of Each Superset (4 Supersets total) Dumbbell Bicep Curl x 12, 10, 8, 8 Triceps Barbell Skullcrusher x 12, 10, 8, 8 Dumbbell Shoulder Press x 8, 8, 8, 8 Dumbbell Rear Delt Flye x 12, 12, 12, 12 Cable Rope Hammer Curls x 12, 10, 10, 8 Triceps Rope Extensions x 15, 12, 10, 10 Dumbbell Side Lateral x 15, 12, 12, 10 Dumbbell Front Raise x 10, 10, 8, 8
“Trade Federation Invasion”
The second Star Wars film was all about a big ass clone army versus a big ass droid army in a galaxy on the brink of civil war. Today in the gym we’re going to be playing the role of the Trade Federation and their army of obedient droid-soldiers. As you may have guessed, this circuit style workout is going to use nothing but machines! Move from exercise to exercise and circle back to the beginning when you’re finished. Pretty tough, but so are you. Show the Republic who’s boss. 3-5 Rounds (Depends on comfort/fitness level!) Cable Rows – 8-10 Reps Chest Press – 8-10 Reps Machine Preacher Curls – 10-12 Reps Cable Straight Bar Extensions – 10-12 Reps Machine Shoulder Press – 10-12 Reps Leg Press – 8-10 Reps Leg Curls – 12-15 Reps Leg Extensions – 12-15 Reps Calf Raises – 12-15 Reps
“The Assembly of Lord Vader”
Revenge of the Sith... the Star Wars movie with the scene everyone had been waiting for since 1977… The construction and assembly of Darth Vader’s classic black bio-suit! DUN DUN DUN DUN-DAH DUN DUN-DAH DUN!!! In an homage to arguably the greatest villain to ever grace the big screen, try this full body workout. It's like you're assembling your OWN Darth Vader suit! Gotta make sure all the moving pieces work before you start Sith-ing. Squats: 3 sets x 6-8 reps Bench Press: 3 sets x 8-10 reps Barbell Row: 3 sets x 8-10 reps Dumbbell Shoulder Press: 3 sets x 8-10 reps Leg Extensions: 2 sets x 10-15 reps Lying Leg Curls: 2 sets x 10-15 reps Barbell Curl: 3 sets of 10-12 reps Lateral Raises: 3 sets of 10-12 reps When you realize you’re only halfway through the workout…
“Death Star Trench Run”
Use the Force Luke! Nothing like re-enacting a classic Star Wars scene in your local gym. Just don’t tell anyone that it’s from the movie and you should be good. I’ll probably be making TIE Fighter sounds the whole time but that’s just me. As far as the workout goes, it’s a great finisher for your workout no matter what you’re training that day. Line up a bunch of dumbbells, barbells or kettlebells, starting with the heaviest pair and ending with the lightest. Let’s pretend its shoulder day. Pick up the first pair of dumbbells (heaviest) and do as many presses, raises etc. as you can. When you’re spent take a 20-30 second rest and move on to the next pair of dumbbells (a little bit lighter) rinse and repeat all the way down the trench! You can make it as long and intense as you want (that’s what she said)! You could do lunges, curls, cleans… the possibilities are endless. I would not recommended switching off your targeting computer… please keep your eyes open. Now let's blow this thing and go home (also, that's what she said).
"Jedi Training on Dagobah”
Time to get silly with it and pretend like we’re running around with a small green mutant on our back. This workout is all about plyometrics and calisthenics… think back to when Luke was running around the swamp with Yoda doing flips and push-ups and shit. I’m not including lifting an X-Wing out of a swamp so don’t worry, that’s for the more advanced lifters. Bonus Points: Wear a weighted vest for Yoda-simulation or have a friend whisper motivational quotes into your ear the whole time. Push-Ups – 3 sets max reps Chin-Ups – 3 sets max reps Box Jump – 4 sets x 10 reps Plyometric Lunge – 3 sets x 20 reps Dips – 3 sets max reps Crunches – 3 sets max reps Step-ups – 3 sets x 20 reps **Super Jedi Bonus: Wall handstand push-ups as many times as possible.
“Ewok Party”
The Empire is on the run. Vader is roasting somewhere in the woods. Your sister (who you made out with earlier) is now banging your best friend. Life is pretty good. Let’s celebrate in the treetops with a bunch of fluffy oversized squirrels. Hope you’re ready to hang out on a pull-up bar for awhile! Wide Grip Pull-Up (Palms away from you) – 2 Sets Max Reps Chin-Ups (Palms facing you) – 2 Sets Max Reps Inverted Pull-Up (aka Bodyweight Row) – 3 Sets x 10-12 Reps (Use smith machine or TRX rope) Dips – 3 Sets x 10 Reps Close Grip Pull-Up (Palm away) – 2 Sets Max Reps Neutral Grip Chin-Up (Pam facing) – 2 Sets Max Reps Hanging Leg Raises - 3 Sets x 10-15 Reps Pull-Up Negatives (start from the top of a pull-up, lower yourself as slow as possible) – 5 Reps YOU DID IT! Don’t get cocky kid.
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